Tuesday 11/1/16 Workout
Morning Weight: 204.2
Assisted Pullups: 4 sets of 10 @ 2 - Failed
Deadlift: 4 sets of 8 @ 275 - Failed
BB Row: 3 sets of 12 @ 130 - Completed
Cable Row: 3 sets of 12 @ 100 - Completed
Machine Reverse Fly: 4 sets of 15 @ 70 - Completed
Tuesday 11/1/16 Meals:
Breakfast: (2) Turkey and Cheese Muffins, (2) Kraft 2% Cheddar Single, (2 cups) Kroger Hashbrowns
Morning Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil
Lunch: (6 oz) Grilled Salmon,
Afternoon Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil
Dinner: (1) Chicken breast with black beans, corn, diced tomatoes, and queso. (2 cup) Cooked Quinoa
2005 Calories, 140 Carbs, 50 Fat, 257 Protein
Wednesday 11/2/16 Meals
Breakfast: (2) Turkey and Cheese Muffins, (2) Kraft 2% Cheddar Single, (2 cups) Kroger Hashbrowns
Morning Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil
Lunch: (5 oz) Grilled Chicken, (.5 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco
Afternoon Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil
Dinner: (6 oz) Grilled Chicken, (1 oz) Kroger Queso Blanco
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
2161 Calories, 139 Carbs, 45 Fat, 287 Protein
Wednesday 11/2/16 Workout
Morning Weight: 203.8
Barbell Overhead Press: 4 sets of 4 @ 120 - Failed
DB Lateral Raise: 4 sets of 10 @ 7.5 - Failed
Overhead Press Machine: 3 sets of 12 @ 80 - Completed
Cable External Rotation: 3 sets of 15 @ 20 - Failed
Seated Leg Curl: 4 sets of 10 @ 140 - Completed
RDL: 3 sets of 10 @ 210 - Completed
Thursday 11/3/16 Meals
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
Breakfast: (2) Turkey and Cheese Muffins, (2) Kraft 2% Cheddar Single, (2 cups) Kroger Hashbrowns
Morning Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil
Lunch: (5 oz) Grilled Chicken, (.5 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco
Afternoon Snack: (2) Scoops of Protein, (1) Triple Strength Fish Oil
Dinner: (5) Budlights
2345 Calories, 170 Carbs, 32 Fat, 234 Protein
Thursday 11/3/16 Workout
Back Squat: 5 sets of 10 @ 225 - Completed
Leg Press: 4 sets of 12 @ 210 - Completed
Leg Extension: 3 sets of 20 @ 70 - Failed
Friday 11/4/16
Morning Weight: 200.4
Weighted Dips: 4 sets of 8 @ 55 - Failed
BB Curl: 4 sets of 8 @ 75 - Failed
Close-Grip BB Bench: 3 sets of 12 @ 110 - Completed
DB OH Extension: 3 sets of 20 @ 40 - Failed
Alt DB Curl: 3 sets of 12 @ 25 - Completed
Preacher Curl: 3 sets of 20 @ 35 - Failed
Reverse Forearm Curl: 3 sets of 15 @ 60 - Did not do
Monday 11/7/16 Meals
Breakfast: (3) Kraft 2% Cheddar Single, (3 cups) Kroger Hashbrowns
Lunch: (5 oz) Grilled Chicken, (1.5 Cups) Cooked Quinoa, (.75 oz) Kroger Queso Blanco, (1 cup) Broccoli, (1) Granny Smith Apple
Dinner: (5 oz) Grilled Chicken, (1.25 Cups) Cooked Quinoa, (.75 oz) Kroger Queso Blanco, (1 cup) Broccoli
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
Post Workout: (2) Turkey and Cheese Muffins
2186 Calories, 240 Carbs, 41 Fat, 204 Protein
Monday 11/7/16 Workout
I finished my 5-week block so now I’m changing my sets and reps up. I’ll do this for five weeks then move back to the previous workout. I usually start the new block with a deload week. Just trying not to burn myself out with the same exact workout all the time
Incline BB Bench: 5 sets of 5 @ 160 - Completed
BB Bench: 4 sets of 10 @ 140 - Completed
Incline DB Fly: 3 sets of 12 @ 20 - Completed
Decline BB Bench: 3 sets of 15 @ 95 - Completed
Unilateral DB Calf: 4 sets of 10 @ 20 - Completed
Standing Calf Raise: 3 sets of 15 @ 55 - Completed with ugly reps (same weight next week)
Tuesday 11/8/16 Workout
Assisted Chinup: 4 sets of 10 @ 4 - Completed
BB Row: 4 sets of 8 @ 135- Completed
Deadlift: 3 sets of 12 @ 230 - Completed
Machine Reverse Fly: 3 sets of 12 @ 70- Completed
Cable Row: 4 sets of 15 @ 85 - Completed
Tuesday 11/8/16 Meals
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
Breakfast: (3) Kraft 2% Cheddar Single, (3 cups) Kroger Hash browns, (2) Turkey and Cheese Muffins
Morning Snack: (1) Granny Smith Apple
Lunch: (5 oz) Grilled Chicken, (1.5 Cups) Cooked Quinoa, (.75 oz) Kroger Queso Blanco, (1 cup) Broccoli
Dinner: (5 oz) Grilled Chicken, (1.25 Cups) Cooked Quinoa, (.75 oz) Kroger Queso Blanco, (1 cup) Broccoli
2186 Calories, 240 Carbs, 41 Fat, 204 Protein
Wednesday 11/9/16 Workout
DB Overhead Press: 4 sets of 4 @ 50 - Completed
DB Lateral Raise: 4 sets of 10 @ 15 - Completed
DB Front Raise: 3 sets of 12 @ 17.5 - Completed
Cuban Rotation: 3 sets of 15 @ 12.5 - Completed
Seated Leg Curl: 4 sets of 10 @ 140 - Completed
RDL: 3 sets of 10 @ 195 - Completed
Wednesday 11/9/16 Meals
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
Breakfast: (3) Kraft 2% Cheddar Single, (3 cups) Kroger Hash browns, (2) Turkey and Cheese Muffins
Morning Snack: (1) Granny Smith Apple
Lunch: (5 oz) Grilled Chicken, (1.5 Cups) Cooked Quinoa, (.75 oz) Kroger Queso Blanco, (1 cup) Broccoli
Dinner: (5 oz) Grilled Chicken, (1.25 Cups) Cooked Quinoa, (.75 oz) Kroger Queso Blanco, (1 cup) Broccoli
2186 Calories, 240 Carbs, 41 Fat, 204 Protein
Thursday 11/10/16 Workout
Front Squat: 5 sets of 10 @ 165 - Completed
Leg Extension : 4 sets of 12 @ 210 - Completed
Leg Press: 3 sets of 20 @ 70 - Failed
Thursday 11/10/16 Meals
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
Breakfast: (3) Kraft 2% Cheddar Single, (3 cups) Kroger Hash browns, (2) Turkey and Cheese Muffins
Morning Snack: (1) Granny Smith Apple
Lunch: (5 oz) Grilled Chicken, (1.5 Cups) Cooked Quinoa, (.75 oz) Kroger Queso Blanco, (1 cup) Broccoli
Dinner: Went out and got some drinks with friends. Had a couple of chicken wings and some fried calamari
No idea about calories
Friday 11/11/16
Close Grip Bench: 4 sets of 8 @ 140 - Completed
Alternating DB Curl: 4 sets of 8 @ 25 - Completed
Weighted Dips: 3 sets of 12 @ 15 - Failed
Rope Triceps Pushdown: 3 sets of 20 @ 30 - Completed
Barbell Curl: 3 sets of 12 @ 45 - Completed
DB Hammer Curl: 3 sets of 20 @ 10 - Completed
Wrist Curl: 3 sets of 15 @ 60 - Did not do
Monday 11/14/16 Workout
Incline BB Bench: 5 sets of 5 @ 165 - Completed
BB Bench: 4 sets of 10 @ 145 - Completed
Incline DB Fly: 3 sets of 12 @ 25 - Completed
Decline BB Bench: 3 sets of 15 @ 100 - Failed
Unilateral DB Calf: 4 sets of 10 @ 25 - Completed
Standing Calf Raise: 3 sets of 15 @ 55 - Completed
Monday 11/14/16 Meals
Breakfast: (3) Kraft 2% Cheddar Single, (3 cups) Kroger Hash browns, (2) Turkey and Cheese Muffins
Morning Snack: (1) Granny Smith Apple
Lunch: (5 oz) Grilled Chicken, (2 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco
Dinner: (5 oz) Grilled Chicken, (1.5 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco, (2 cups) Broccoli
1975 Calories, 200 Carbs, 44 Fat, 185 Protein
Tuesday 11/15/16 Workout
Assisted Chinup: 4 sets of 10 @ 3 - Completed
BB Row: 4 sets of 8 @ 140 - Completed
Deadlift: 3 sets of 12 @ 235 - Completed
Machine Reverse Fly: 3 sets of 12 @ 80- Completed
Cable Row: 4 sets of 15 @ 90 - Failed
Wednesday 11/16/16 Workout
DB Overhead Press: 4 sets of 4 @ 55 - Completed
DB Lateral Raise: 4 sets of 10 @ 17.5 - Failed
DB Front Raise: 3 sets of 12 @ 20 - Completed
Cuban Rotation: 3 sets of 15 @ 15 - Failed
Seated Leg Curl: 4 sets of 10 @ 150 - Completed
RDL: 3 sets of 10 @ 200 - Completed